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1-4-1-4-2

24
Oct

1-4-1-4-2

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm Up (No Measure)

12 Lunges with Samson + Lizard

3 Wall Walks/5 Kick Ups

12 Squats

6 Pike Pushups

12 Squats

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Front Squat/Clean warmup with bar

Weightlifting

H: Front Squat (4 x 9)

F: High-Hang Clean (5 x 3)

Rx/P: High Hang Power Clean (5 x 3)

Gymnastics

Handstand Pushup Progression (4 x ME)

Pushups

Pike Pushups

Decline Pushups

Handstand Pushup Negatives (@ 30X1)

Handstand Pushups

Deficit Handstand Pushups

Metcon

Metcon (Time)

4 Rounds

H – 10 Pushups

10 Single Arm Kettlebell Front Rack Lunges 26/18

200m Row

F – 10 Decline Pushups

10 Single Arm Kettlebell Front Rack Lunges 35/26

250m Row

Rx – 10 Handstand Pushups

10 Single Arm Kettlebell Overhead Lunges 44/26

300m Row

P – 12 Deficit Handstand Pushups

12 Single Arm Kettlebell Overhead Lunges 53/35

350m Row